What are the benefits of folic acid?
“Folic acid is the synthetic, inactive form of the essential nutrient folate, also known as Vitamin B9,” says nutritionist Rhian Stephenson, founder of Artah Health. “From a pregnancy perspective, folate is critical for the development of the neural tube of your baby (especially in the first 8 weeks), DNA and red blood cell production, and the growth and development of every tissue in the body. Pre-pregnancy, it is equally important. It’s required for healthy oocyte development and ovulation and is also thought to promote ovarian reserve.”
Rhian points out that while folate is best known for its role in fertility and pregnancy, it’s also an essential vitamin for mood and cognition, as well as for energy production, cardiovascular health, preventing heart disease, and maintaining a healthy nervous system. “Folate deficiency is associated with anxiety, depression, and poor cognitive function,” she explains.
Dr Thivi Maruthappu, consultant dermatologist and nutritionist, also points out that folic acid is essential for “the production of red blood cells, which are responsible for carrying oxygen throughout the body and preventing anaemia”. It also plays a vital role in DNA synthesis and repair. “Folic acid is important for the synthesis and repair of DNA, making it essential for cell division and growth,” Dr Thivi adds.
What are the best folic acid-rich foods?
These are the best sources of dietary folate, according to Rhian and NHS.uk. Consider adding more of these foods to your diet to increase your folate intake:
- Dark leafy greens, such as spinach and kale
- Peas, lentils, quinoa, beans, millet and wild rice
- Asparagus
- Artichoke
- Avocado
- Beetroot
- Brussels sprouts
- Mango
- Banana
- Citrus fruit, such as oranges and orange juice
- Eggs
- Poultry, pork, shellfish and liver
- Wheat bran and other wholegrain foods
- Fortified foods with folic acid, such as certain breakfast cereals and breads.
Do I need a folic acid supplement?
“Unfortunately, women aren’t getting enough folate,” says Rhian. “According to the National Diet and Nutrition Survey data, there’s been a steady decline in serum folate in the UK over the last 10 years, while another study found that the number of women of childbearing age that fell below the cut-off for increased risk of neural tube defects increased from 69% to 89% between 2008 and 2019.”
You are at higher risk of folate deficiency if you:
- Are pregnant or lactating.
- Are on a restrictive diet without sufficient folate.
- Are dependent on alcohol.
- Are over the age of 65.
- Have high homocysteine levels.
- Have a chronic gastrointestinal or bowel condition, such as celiac disease or inflammatory bowel disease.
Sandrine Olmi, a Registered Nutritional Therapist, adds, however, that if you can, it’s always best to get folate (vitamin B9) from food. “However, if this is not possible, or not quite enough, a good quality supplement is essential,” she says. “It is worth noting that B vitamins work in synergy. Supplementing a single nutrient is not recommended unless prescribed by a healthcare practitioner. So, opting for a B complex is the best option. adds that there are additional things to consider too”.
Olmi adds: “Additionally, some people may have a gene that stops them from converting folic acid into the active form of folate. In this case, it’s better for them to focus on increasing folate-rich foods such as green leafy vegetables, citrus fruit, egg yolk and liver or to take a folate supplement”.
It’s always recommended to speak to your doctor before introducing dietary supplements such as folic acid into your diet, especially if you’re not pregnant or trying to conceive.
If you’re concerned about the levels of folate in your diet or think you may need to increase your folic acid intake, speak to your GP or a healthcare professional.
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